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  6. Beef Liver raw vs. Wafer

Beef Liver raw vs. Wafer — In-Depth Nutrition Comparison

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Important differences between beef Liver raw and wafer

  • Wafer has less vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B6, vitamin B3, selenium, and folate.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2467% more.
  • Beef Liver raw has 1690 times more vitamin A than wafer. Beef Liver raw has 16898IU of vitamin A, while wafer has 10IU.
  • Wafer is lower in cholesterol.

The food varieties used in the comparison are Beef, variety meats, and by-products, liver, raw and Cookies, chocolate wafers.

Infographic

Beef Liver raw vs Wafer infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Wafer
Wafer
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PotassiumPotassium +49%
Contains more IronIron +22.2%
Contains more CopperCopper +2006.9%
Contains more ZincZinc +267%
Contains more PhosphorusPhosphorus +193.2%
Contains less SodiumSodium -88.1%
Contains more SeleniumSelenium +596.5%
Contains more MagnesiumMagnesium +194.4%
Contains more CalciumCalcium +520%
Contains more ManganeseManganese +124.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Wafer
Wafer
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +165500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +935.7%
Contains more Vitamin B3Vitamin B3 +361%
Contains more Vitamin B5Vitamin B5 +1782.7%
Contains more Vitamin B6Vitamin B6 +2023.5%
Contains more Vitamin B12Vitamin B12 +65788.9%
Contains more Vitamin KVitamin K +29.2%
Contains more FolateFolate +517%
Contains more CholineCholine +2230.8%
Contains more Vitamin EVitamin E +89.5%
~equal in Vitamin B1 ~0.203mg

All nutrients comparison - raw data values

Nutrient Beef Liver raw Wafer DV% diff.
Vitamin B12 59.3µg 0.09µg 2467%
Copper 9.755mg 0.463mg 1032%
Vitamin A 4968µg 3µg 552%
Vitamin B2 2.755mg 0.266mg 191%
Vitamin B5 7.173mg 0.381mg 136%
Cholesterol 275mg 2mg 91%
Vitamin B6 1.083mg 0.051mg 79%
Vitamin B3 13.175mg 2.858mg 64%
Selenium 39.7µg 5.7µg 62%
Folate 290µg 47µg 61%
Choline 333.3mg 14.3mg 58%
Phosphorus 387mg 132mg 36%
Protein 20.36g 6.6g 28%
Zinc 4mg 1.09mg 26%
Polyunsaturated fat 0.465g 4.153g 25%
Carbs 3.89g 72.7g 23%
Sodium 69mg 580mg 22%
Manganese 0.31mg 0.696mg 17%
Fats 3.63g 14.2g 16%
Calories 135kcal 433kcal 15%
Fiber 0g 3.4g 14%
Saturated fat 1.233g 4.241g 14%
Monounsaturated fat 0.479g 4.865g 11%
Iron 4.9mg 4.01mg 11%
Magnesium 18mg 53mg 8%
Vitamin D 49IU 0IU 6%
Vitamin D 1.2µg 0µg 6%
Calcium 5mg 31mg 3%
Caffeine 0mg 10mg 3%
Potassium 313mg 210mg 3%
Vitamin E 0.38mg 0.72mg 2%
Vitamin K 3.1µg 2.4µg 1%
Vitamin B1 0.189mg 0.203mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 3.89g 69.3g N/A
Sugar 0g 37.43g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.096mg 0%
Threonine 0.869mg 0.22mg 0%
Isoleucine 0.967mg 0.261mg 0%
Leucine 1.91mg 0.447mg 0%
Lysine 1.607mg 0.281mg 0%
Methionine 0.543mg 0.105mg 0%
Phenylalanine 1.084mg 0.308mg 0%
Valine 1.26mg 0.323mg 0%
Histidine 0.629mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +208.5%
Contains more WaterWater +1473.6%
Contains more FatsFats +291.2%
Contains more CarbsCarbs +1768.9%
Contains more OtherOther +52.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -70.9%
Contains more Mono. FatMonounsaturated fat +915.7%
Contains more Poly. FatPolyunsaturated fat +793.1%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.